The Thang The morning began with a World’s Greatest Stretch, followed by additional hip mobility work that was unanimously well received by the PAX. Then it was time for the Wheel of Misfortune. Twelve predetermined exercises. Twelve unique...
Read more8 PAX pulled a changeup and moved the Cornerstone workout to 9:30 to avoid the 100 degree afternoon heat – we are smarter than we look! Some nice morning shade made the workout somewhat bearable, though the mumble chatter increased as the...
Read moreHave you ever seen a wooden weinke? Before we get into the re-telling of today’s #BnW beatdown, allow me to tell a brief story about how the prep for said beatdown began. @Bam, being the excellent site Q that he is, reached out to YHC on...
Read moreIt has been a minute since I have gotten tapped to Q Flatline. I was not sure what to do but I knew I wanted to do something different. Many of you don’t know but my office is on the top floor of the Truliant Tower (Formerly Winston Tower)...
Read moreThe Thang Some workouts hide behind games. Some hide behind coupons. Red Line has never needed either. One traditional warm-up lap around Hanes Park. Then eight hill sprints. Pilot View (2) Brookstown (3) Clover (3) Every sprint began at West End...
Read moreThe Thang The Tour made its way to Western Front for an NFL Combine-inspired beatdown. The PAX paired up based on similar ability and IQ before being drafted onto Team Orange or Team Blue. The Combine events included: Shuttle Run Relay 3-Cone...
Read moreThe Thang Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability—curls, presses, rows, and lateral raises—balancing on one foot. After each set, we jogged to...
Read moreYHC dug in the archives for inspiration and found this gem created by Van Gogh from 2020: https://www.f3winstonsalem.com/f3/2020/02/a-runrangerrun-edition-of-wib/ With a few tweaks and a few pax, we’d be off and running. Four others obliged YHC...
Read moreWIB will be at River Oaks Community Church. We’ll start out at the pull-up bars on the backside of the church, and then run a .6 mile loop around the parking lot. Along the way, pax will perform: Pull-ups + toes to bar x 5 @ pull-up bars...
Read moreAs promised, Conspiracy-attending pax were treated to a history of Alan Greenspan’s career. Greenspan is arguably the most influential central banker in modern history. The workout covered different stages of his life and career. Warmarama 3...
Read moreYHC voluntarily signed up for #Redline wanting to get back into running shape ahead of the #ReturnOfBourbonChase and to redeem myself since @Mongoose did not approve my last #Redline Q a few months ago. You can read about that here: How to Kill a...
Read moreThe Thang Inspired by an old beatdown from 2020, YHC dusted off the Wayback Machine and took the PAX back in time. Original inspiration from Bevo The Wayback Machine 10 Squat Jumps Bear Crawl 25 yds 25 Wide Merkins Bear Crawl back 25 yds 10 Squat...
Read more